WOD-16 MAY18

STRENGTH:CLEAN
3×3 CLEAN PULL 110% RM CLEAN
3×3 POWER CLEAN 80% RM
3×2 SQ CLEAN 90% RM
OR
EMOM×16
1:10×DB BOX STEP UP(5/5)
2:40" PLANK HOLD
3:10×2DB SEATED STRICT PRESS
4:BIKE 40"[10"100%/5"50%]

WOD
5 ROUNDS 3'AMRAP
3 HANG P CLEAN(70/35)
6 PUSH UP
9 AIR SQUAT
THEN:
MAX WALL BALL(20/16)
1' REST

WOD- 14 MAY18

STRENGTH:SNATCH
3×3 SNATCH PULL 110%RM SNATCH
3×3 POWER SNATCH 80% RM
3×2 SQUAT SNATCH 90% RM
OR
EMOM×16
1:10×DB BULGARIAN SPLIT SQ(5/5)
2:FEET ON BOX RING ROW×10
3:10×FILLY Z PRESS(5/5)
4:BIKE 40"[10"100% 5"50%]
3'REST
WOD
12'AMRAP
250M RUN
12 THRUSTER(43/30)
12 BAR FACING BURPEE
12 C2B
2' REST
10' AMRAP
25 DU/75 SU
10 HANG P SNATCH(35/25)
10 BURPEE TARGET TO BAR
10 T2B

WOD-11 MAY18

STRENGTH
EMOM×16
1:10×SINGLE ARM KB BICEP CURL+STRICT PRESS(5 EACH ARM)
2:10-5 STRICT T2B
3:12×ALT KB TRICEP BENCH PRESS
4:40" BIKE[10"100%5"50%]

WOD
5'AMRAP LADDER
1,2,3,4,5,6,7,8,9,10...
DEAD LIFT(70/40)
HSPU
2'REST
5'AMRAP LADDER
1,2,3,4,5,6,7,8,9,10...
HANG POWER CLEAN(60/35)
BAR MU/C2B/PULL UP...
2'REST
5'AMRAP LADDER
1,2,3,4,5,6,7,8,9,10...
PUSH JERK(50/35)
PLATE POWER SNATCH(20/10)
2'REST
3' AMRAP
20M SHUTTLE RUN+5 KB SWING(24/16)

WOD-10 MAY18

WOD

1600M RUN
20 ONE KB HANG P.SNATCH(24/12)
20 GLOBET SQ(24/16)
20 TOES TO BAR
20 KB SWING(24/16)
50 DU/150 SU
20 BURPEE BOX JUMP OVER(24"/20")
50 DU/150 SU
20 KB SWING
20 CHEST TO BAR PULL UP
20 KB TATERS(24/16)
20 ONE KB HANG CLEAN & JERK
1600M RUN

WOD-9 MAY18

STRENGTH
1 RM DEAD LIFT
OR
EMOM×16
1:10×KB RACK TALL KNEELING TO STANDING
2:10-5 RING DIP/BOX DIP
3:DUAL KB HANG CLEAN
4:40" BIKE[10"100%5"50%]

WOD
3'AMRAP
20/13 CAL BIKE
THEN:
5 HANG POWER CLEAN(50/30)
10 ONE ARM KB OVER HEAD SQ(24/12)(5 EACH ARM)
90"REST
3'AMRAP
75/150 SU
THEN:
10 DB HANG CJ(20/12.5)(5 EACH ARM)
5 SLAMBALL(20/10)
90" REST
3'AMRAP
22/15 CAL ROW
THEN:
5 HANG POWER SNATCH(50/30)
10 ALT GLOBET LUNGES(24/16)
90" REST
3' AMRAP
250M RUN
THEN:
10 DB HANG P.SNATCH(20/12,5)(5 EACH ARM)
5 MEDBALL SQ CLEAN(20/16)
90"REST
3'AMRAP
75 DU/150 SU
THEN:
5 FRONT SQ(50/30)
5 CLAPPING PUSH UP